{"id":1899,"date":"2020-05-28T02:43:53","date_gmt":"2020-05-28T02:43:53","guid":{"rendered":"https:\/\/modernmelanin.com\/melanatedbody\/?p=1899"},"modified":"2020-05-28T02:43:53","modified_gmt":"2020-05-28T02:43:53","slug":"the-godbody-workout-routine","status":"publish","type":"post","link":"https:\/\/modernmelanin.com\/mb\/2020\/05\/28\/the-godbody-workout-routine\/","title":{"rendered":"THE GODBODY WORKOUT ROUTINE"},"content":{"rendered":"<p>P.roper E.ating A.nd C.alesthenics E.veryday!<br \/>\nI am a former United States Marine, former Certified Personal Trainer, and a<br \/>\ntwenty year veteran of the Martial Arts. I have studied American Boxing,<br \/>\nKempo Goju Karate, Shaolin Kung Fu, Aikido, VSK Aikijitsu and Escrima.<br \/>\nThe Godbody routine below was designed for Original people of any age or<br \/>\nfitness level. As always, obtain approval from your doctor before beginning<br \/>\nany exercise program.<br \/>\nWhile I was in the USMC, I was an avid body builder. I used to spend hours<br \/>\nin the gym, 5-6 days a week. During this time I also came into the<br \/>\nacquaintance of many skilled individuals with very high levels of fitness.<br \/>\nAfter suffering my third back injury from lifting weights, I met an individual<br \/>\nnamed Gunnery Sergeant Nurse. Gunny never lifted weights but was in<br \/>\nincredible shape. He trained me in many different martial arts forms and<br \/>\ncalisthenics routines. Gunny\u2019s line of reasoning was, as long as he was strong<br \/>\nenough to break bones, he was happy. I agree with Gunny 100%. If you\u2019re<br \/>\nlooking for a workout program that makes you look like a steroid-fed<br \/>\nMr. Olympia, keep looking. If you\u2019re looking for a program that will<br \/>\ngive you speed, flexibility and strength, keep reading.<br \/>\nIf you\u2019re a beginner, start out slow and pace yourself so you don\u2019t burn<br \/>\nyourself out too quickly and quit. No matter your level of fitness, make sure<br \/>\nyou stretch for at least 15 minutes before beginning any workout. One should<br \/>\ntake in an adequate supply of the necessary nutrients and water since rest<br \/>\ndays are few and far between.<\/p>\n<p><strong>The Routine<\/strong><br \/>\n<strong>First 9 Weeks:<\/strong><br \/>\n<strong>Week 1<\/strong><br \/>\nRunning: 2 miles, 8:30 pace,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPushups: 4 sets of 15 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 4 sets of 20 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 3 sets of 3 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n15 min. 4-5 days\/week<br \/>\n<strong>Week 2<\/strong><br \/>\nRunning: 2 miles, 8:30 pace,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPushups: 5 sets of 20 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 5 sets of 20 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 3 sets of 3 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n15 min. 4-5 days\/week<\/p>\n<p><strong>Week 3<\/strong><br \/>\nRunning: No running<br \/>\nPushups: 5 sets of 25 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 5 sets of 25 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 3 sets of 4 pull-ups,<br \/>\nMon\/Wed\/Fri<br \/>\nSwimming: Swim continuously for<br \/>\n20 min. 4-5 days\/week<\/p>\n<p><strong>Week 4<\/strong><br \/>\nRunning: 3 miles, 8:30 pace,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPushups: 5 sets of 25 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 5 sets of 25 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 3 sets of 4 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n20 min. 4-5 days\/week<\/p>\n<p><strong>Weeks 5-6<\/strong><br \/>\nRunning: 2\/ 3\/ 4\/ 2 miles,<br \/>\n<strong>Mo\/Tu\/We\/Fr<\/strong><br \/>\nPushups: 6 sets of 25 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 6 sets of 25 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 2 sets of 8 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n25 min. 4-5 days\/week<\/p>\n<p><strong>Weeks 7-8<\/strong><br \/>\nRunning: 4\/ 4\/ 5\/ 3 miles,<br \/>\n<strong>Mo\/Tu\/We\/Fr<\/strong><br \/>\nPushups: 6 sets of 30 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 6 sets of 30 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 2 sets of 10 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n30 min. 4-5 days\/week<\/p>\n<p><strong>Week 9<\/strong><br \/>\nRunning: 4\/ 4\/ 5\/ 3 miles,<br \/>\n<strong>Mo\/Tu\/We\/Fr<\/strong><br \/>\nPushups: 6 sets of 30 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 6 sets of 30 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 3 sets of 10 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n35 min. 4-5 days\/week<\/p>\n<p><strong>Second 9 weeks:<\/strong><br \/>\n<strong>Week 1 and 2<\/strong><br \/>\nRunning: 3\/ 5\/ 4\/ 5\/ 2 miles,<br \/>\n<strong>Mo\/Tu\/We\/Fr\/Sa<\/strong><br \/>\nPushups: 6 sets of 30 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 6 sets of 35 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 3 sets of 10 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nDips: 3 sets of 20 dips,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n35 min. 4-5 days\/week<\/p>\n<p><strong>Weeks 3-4<\/strong><br \/>\nRunning: 4\/ 5\/ 6\/ 4\/ 3 miles,<br \/>\n<strong>Mo\/Tu\/We\/Fr\/Sa<\/strong><br \/>\nPushups: 10 sets of 20 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 10 sets of 25 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 4 sets of 10 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nDips: 10 sets of 15 dips,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n45 min. 4-5 days\/week<\/p>\n<p><strong>Week 5<\/strong><br \/>\nRunning: 5\/ 5\/ 6\/ 4\/ 4 miles,<br \/>\n<strong>Mo\/Tu\/We\/Fr\/Sa<\/strong><br \/>\nPushups: 15 sets of 20 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 15 sets of 25 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 4 sets of 12 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nDips: 15 sets of 15 dips,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n60 min. 4-5 days\/week<\/p>\n<p><strong>Week 6 and Beyond<\/strong><br \/>\nRunning: 5\/ 6\/ 6\/ 6\/ 4 miles,<br \/>\n<strong>Mo\/Tu\/We\/Fr\/Sa<\/strong><br \/>\nPushups: 20 sets of 20 pushups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSit-ups: 20 sets of 25 sit-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nPull-ups: 5 sets of 12 pull-ups,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nDips: 20 sets of 15 dips,<br \/>\n<strong>Mon\/Wed\/Fri<\/strong><br \/>\nSwimming: Swim continuously for<br \/>\n75 min. 4-5 days\/week<br \/>\nCut the exercise requirements in half for a \u201cbeginner\u2019s level\u201d of this<br \/>\nregiment. Then make the necessary adjustments to get GodBody<\/p>\n","protected":false},"excerpt":{"rendered":"<p>P.roper E.ating A.nd C.alesthenics E.veryday! I am a former United States Marine, former Certified Personal Trainer, and a twenty year veteran of the Martial Arts. I have studied American Boxing, Kempo Goju Karate, Shaolin Kung Fu, Aikido, VSK Aikijitsu and Escrima. The Godbody routine below was designed for Original people of any age or fitness [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1914,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-1899","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-calisthenics"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>THE GODBODY WORKOUT ROUTINE - Melanated Body<\/title>\n<meta name=\"description\" content=\"While I was in the USMC, I was an avid body builder. I used to spend hoursin the gym, 5-6 days a week. During this time I also came into the acquaintance of many skilled individuals with very high levels of fitness. 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